All good Agerage…I too am glad we can learn from each other here…saves alot of time ey. Goodluck
Can I start directly in the cutting phase of the A.D. after the transition (start) phase? Or would I be better off losing the fat I have now with a different diet and start the A.D. when I’m not so overweight (210 20%±bf)??
Hey all, I have a question. How low is too low on calories during a cut.
I have been on the AD for about 2 months now, and am cutting after my initial phase.
At first 13 x BW as recommended produced results. I lost 2 pounds a week.
Now I am at 10 x BW with only 1 Load day to lose 2 pounds per week, is this getting to the point of being too low? I am wondering if I should go back to maint. calorie level for a month then cut again?
I lift 3 days a week Push/Pull. I also do lower intensity (brisk walk) cardio x 30 minutes 3 days a week as well. I still have plenty of bodyfat, so I know I have enough to lose 2 pounds a week and keep my muscle.
[quote]danian1 wrote:
Can I start directly in the cutting phase of the A.D. after the transition (start) phase? Or would I be better off losing the fat I have now with a different diet and start the A.D. when I’m not so overweight (210 20%±bf)??[/quote]
You sure can.
Can somebody please direct me to some info regarding how I shouldn design my lifting program when I am cutting on the AD?
A few questions I had-
Full body or splits?
Rep range?
High/low volume?
Cardio - HIIT or low intensity?
Also with supps -
Creatine?
Glutamine?
Cut stacks?
Thank you very much to those who can help!
Hah, I also transitioned my AD to a one day “carb load” like you. But I don’t really call it a carb load, its more of a cheat day since I eat ANYTHING I want. Sounds more like we’re on the Cheat to Lose Diet, which is probably more or less the AD.
Defintely think going all out one day a week is the way to go; after trying it for several weeks I’m a firm believer in increasing the leptin harmone in doing so =] I think it has a HUGE effect on body composition.
[quote]ovalpline wrote:
As you can tell from my posts, I am a big advocate of the one day carb-up. With that being said, I don’t monitor anything I eat.
This is my menu from last weekend:
meal 1… 8 donuts
meal 2… a medium pizza and a snickers bar
meal 3… half of a rather large pumpkin pie from costco
meal 4… another medium pizza and an apple (to, you know, keep it clean)
meal 5… very buttery stuffing and mashed potatoes
No joke, it must have been in the neighborhood of 7-8k calories (800-900 of which were carbohydrate). Was I bloated as hell? Certainly. Was it an amazing day? Yes. Did I gain any fat? I’m down one pound from last Saturday, am noticeably leaner, and, oh yeah, all my lifts are up.
Of course, the way I eat and train has something to do with this, but then again, the way I eat and train is intricately connected to this one day.
[/quote]
[quote]nycsoccax wrote:
Hah, I also transitioned my AD to a one day “carb load” like you. But I don’t really call it a carb load, its more of a cheat day since I eat ANYTHING I want. Sounds more like we’re on the Cheat to Lose Diet, which is probably more or less the AD.
Defintely think going all out one day a week is the way to go; after trying it for several weeks I’m a firm believer in increasing the leptin harmone in doing so =] I think it has a HUGE effect on body composition.
ovalpline wrote:
As you can tell from my posts, I am a big advocate of the one day carb-up. With that being said, I don’t monitor anything I eat.
This is my menu from last weekend:
meal 1… 8 donuts
meal 2… a medium pizza and a snickers bar
meal 3… half of a rather large pumpkin pie from costco
meal 4… another medium pizza and an apple (to, you know, keep it clean)
meal 5… very buttery stuffing and mashed potatoes
No joke, it must have been in the neighborhood of 7-8k calories (800-900 of which were carbohydrate). Was I bloated as hell? Certainly. Was it an amazing day? Yes. Did I gain any fat? I’m down one pound from last Saturday, am noticeably leaner, and, oh yeah, all my lifts are up.
Of course, the way I eat and train has something to do with this, but then again, the way I eat and train is intricately connected to this one day.
[/quote]
HOLY CRAP! that load day lineup is insane. I’m gonna push my next carb up back 4 days so that it lands smack dab on Thanksgiving dinner. We’ll see if i can match your 7-8k day.
[quote]nycsoccax wrote:
Hah, I also transitioned my AD to a one day “carb load” like you. But I don’t really call it a carb load, its more of a cheat day since I eat ANYTHING I want. Sounds more like we’re on the Cheat to Lose Diet, which is probably more or less the AD.
Defintely think going all out one day a week is the way to go; after trying it for several weeks I’m a firm believer in increasing the leptin harmone in doing so =] I think it has a HUGE effect on body composition.
[/quote]
Word. The one day carb-up (full fledged cheat day) is untouchable.
My problem last time on the AD was going all out TWO days straight. This time I’m doing a one day re-feed like you guys have been discussing. Seemed to work pretty well last week. The day after I wasn’t even that bloated. It’s usually that second day that seals my doom.
[quote]mikepop878 wrote:
HOLY CRAP! that load day lineup is insane. I’m gonna push my next carb up back 4 days so that it lands smack dab on Thanksgiving dinner. We’ll see if i can match your 7-8k day.
[/quote]
I definitely topped 8k Sunday. Add a large shake from Baskin Robbins to that menu. That probably pushes me over 9k. That sounds just awful, doesn’t it?
…but damn, is it effective.
Imagine the looks people give me, a 5’6" 165 pound dude squatting 275 lb for reps.
I’m happy I’m back on the AD.
[quote]I definitely topped 8k Sunday. Add a large shake from Baskin Robbins to that menu. That probably pushes me over 9k. That sounds just awful, doesn’t it?
…but damn, is it effective.
Imagine the looks people give me, a 5’6" 165 pound dude squatting 275 lb for reps.
I’m happy I’m back on the AD.[/quote]
that’s mighty impressive Oval, what does the rest of your week look like diet wise?
[quote]Whey Man wrote:
My problem last time on the AD was going all out TWO days straight. This time I’m doing a one day re-feed like you guys have been discussing. Seemed to work pretty well last week. The day after I wasn’t even that bloated. It’s usually that second day that seals my doom. [/quote]
Definitely. The 2nd day is just so overrated.
If you are doing a one day carb-up, the key is to not fear the calories at all. Your body will be sooo insulin sensitive from the 6 days of low carb (providing you are regularly engaging in high intensity, glycogen depleting exercise), that the huge influx of carbs you are slamming your body with will go straight to the muscles.
And let’s not forget that insulin will also carry dietary fat to your muscles as well, storing it as intramuscular triglyceride. Moreover, your metabolic rate will skyrocket on this day in response to the drastic increase in carbs and calories. There’s simply no reason to fear calories if you’re doing a one day carb-up.
The biggest challenge is psychological. And I promise you, you cannot get fat on this day. You can, however, kick your metabolism and anabolism in to overdrive.
…I challenge any of you to take in my 9k calories. Happy eatin’.
[quote]mikepop878 wrote:
I definitely topped 8k Sunday. Add a large shake from Baskin Robbins to that menu. That probably pushes me over 9k. That sounds just awful, doesn’t it?
…but damn, is it effective.
Imagine the looks people give me, a 5’6" 165 pound dude squatting 275 lb for reps.
I’m happy I’m back on the AD.
that’s mighty impressive Oval, what does the rest of your week look like diet wise?
[/quote]
At this point, I’m just eating when I’m hungry with no formal tracking of my calories. I’m comfortable with my body comp right now and just really, REALLY love the ease of the AD. I don’t have to time carbs, watch ratios, and all that business. It’s protein-fat 6 days/week.
With that said, I keep a loose mental tally of calories that I eat and would say it goes something like this:
Monday: 15x/bodyweight… hunger is blunted, unbelievable training energy
Tuesday: 16x/bodyweight… hunger still blunted, still obscene energy
Wednesday: 17x/bodyweight… off training, water bloat is gone
Thursday: 17-18x/bodyweight… near normal appetite, good energy
Friday: 18x/bodyweight… about normal appetite, good energy
Saturday: 17-18x/bodyweight… off training, normal appetite
Sunday: Ridiculous calories… off training
Again, my goals are basically to steadily improve strength, stamina, and size… if I make minor shifts in body comp, that would be cool as well :), but I’m happy with where I’m at… not content, but happy.
[quote]ovalpline wrote:
If you are doing a one day carb-up, the key is to not fear the calories at all. Your body will be sooo insulin sensitive from the 6 days of low carb (providing you are regularly engaging in high intensity, glycogen depleting exercise), that the huge influx of carbs you are slamming your body with will go straight to the muscles.
[/quote]
Speaking of that, this past week I’ve come down with the flu and haven’t been able to perform any exercise. My last training day was this past Saturday (my re-feed). Hopefully I can get back into gear tomorrow, but if I can’t I’m thinking maybe I should just have a clean re-feed where calories stay the same as they’ve been during the regular week and I just lower the fat and raise the carbs some. Good approach for the end of a sick week?
Couple of questions… Bit of background first, been on the AD for probably 5-6 months now, When I started was 103kg, ate bulk foods, prob moderate carb diet, with a problematic intake of 6-8 beers per night. So in changing to the AD over the first 3 months (and ditching the beers) weight stayed about the same, but marked improvement in compostion and strength @ ~3500-4000 kCals/day.
I then dropped to ~2000 kCals/day (bit drastic i know, but i don’t do things well by halves), lost 8 kg in 5 weeks, a good % of which was fat and lost a little bit of strength, maybe 10lb off max bench, down to 275lb, but overall worth it I think
So, back on the food now, which brings me to my first question: The weather is starting to warm up now in Oz, and I find it quite difficult to eat a lot during the day. I’ve been having a fairly decent breakfast, generally 2-3 rashers bacon, 2-3 eggs, and a “fat shake” of double cream, EVOO, 2 eggs and 40gm protein from sugarfree whey powder.
But after then, large intakes of food cease, until dinner where I generally eat a 4-500gm steak, 2 eggs, 2 rashers bacon, a tomato and some cheese, followed by another fat shake for dessert. Is this a major problem? between breakfast and dinner I might eat a 1/4 chicken, and some cold meat, and maybe another tomato. i know the ideal would be to spread it more evenly, but without big insulin hits, and eating generally slow digesting foods I’ve kind of justified it to myself that i should always have available amino acids etc.
2nd question relates to cream, one of my staples. I eat a good deal of double cream, maybe 200mLs/day as a minimum, consisting about 120gms fat. I remember reading years ago that milk/cream fat is generally not a major health concern due to it being a short chain fat (butyric acid if I remember high school chemistry correctly) and therefore is used for energy quite readily. Can this therefore short circuit the process we are trying to achieve? I know Medium Chain Triglycerides have been blackbanned for this diet…?
Thanks for any ideas
Richie
Hello Everybody! I have been reading this thread, in hopes of switching up my diet!! I have currently been on a 1500-1800 cal diet with moderate carbs. I’ve been doing well with it, but wanted to change it up.
I am currently on my 4th day of the AD diet, and it is goin’ very well!! I have been trying to keep my calorie consumption at 1800 cal. I have so far been able to keep my carbs under 30g =)
I am 5’2, 150lbs at apporx 23%BF. My goal is to lose BF and gain a lil more mass. I plan on doing my first figure show in May of 2008!!
I would love to hear everybodys helpfull hints!! I plan on using Surge on my carb load days, Glutamine on my 5 day stretch. What do ya think about using HOT-ROX?
Yo guys, ive been a long time lurker of this section and was awaiting the completion of my competition to join in the fun and get on the anabolic diet. After placing third on saturday in the novice heavyweight class I knew that the main reason that I didnt do very well was conditioning. Im hoping that the anabolic diet wil allow me to make improvements in muscle mass while at the same time limiting bodyfat.
Ive always run alot better on fat then carbs and my first real low carb expeirence was with usung the NHE eating plan which is alot like the anambolic diet. My diet is mass gaining oriented and my cal intake is 3700ish and on off days 3200ish. Im currently 215lbs in contest shape bodyfat percentage. Check me out…
6 meals a day
P F C
50 45 5
50 45 5
50 45 5
50 45 5
50 45 5
50 45 5
totals
p- 300g
f- 270g
c- 30g
3,750
Carbs are from spinach and green beans and about 100g of fat a day will be coming from cod liver oil or flax oil. Also since I add fat easily I will only use one refeed day a week and try to stick to yams and oats all day. What do you guys think??
[quote]tcannon wrote:
Yo guys, ive been a long time lurker of this section and was awaiting the completion of my competition to join in the fun and get on the anabolic diet. After placing third on saturday in the novice heavyweight class I knew that the main reason that I didnt do very well was conditioning. Im hoping that the anabolic diet wil allow me to make improvements in muscle mass while at the same time limiting bodyfat.
Ive always run alot better on fat then carbs and my first real low carb expeirence was with usung the NHE eating plan which is alot like the anambolic diet. My diet is mass gaining oriented and my cal intake is 3700ish and on off days 3200ish. Im currently 215lbs in contest shape bodyfat percentage. Check me out…
6 meals a day
P F C
50 45 5
50 45 5
50 45 5
50 45 5
50 45 5
50 45 5
totals
p- 300g
f- 270g
c- 30g
3,750
Carbs are from spinach and green beans and about 100g of fat a day will be coming from cod liver oil or flax oil. Also since I add fat easily I will only use one refeed day a week and try to stick to yams and oats all day. What do you guys think??
[/quote]
I’m assuming that’s you in the avatar, so you seem to really know what’s best for you, but if you want my advice, you don’t need to keep your refeed/load so clean, especially if it is only one day.
If you have no problem sticking with the clean carbs, then it’s obviously ok, but you don’t need to avoid the “bad” carbs and processed stuff completely. If you’re craving something, have it.
I’ve felt like an animal after eating oats and bananas for two days straight, but also had weeks where I ate what felt like the entire cereal aisle and some pizzas and still lost fat the following week. good luck.
Thanks for the input, yea thats me in the pic the day before my comp. The main reason for me keeping my refeeds clean is because I put on a very large amount of fat when I do things otherwise, but I will have some cookies and stuff also I just feel that if I have a set meal plan I am alot more likely to stay lean. Its nothing like a 3rd place trophy to motivate you to stay conditioned year round.
[quote]richo1980 wrote:
Medium Chain Triglycerides have been blackbanned for this diet…?
Richie[/quote]
Is this true…I thought coconut oil etc was fine on the AD?